I am sure you must have heard of the definition, "Vitamins are micronutrients which are essential and are needed in small doses for our survival in functions such as metabolism". Vitamins exists as either water-soluble or fat-soluble. Water-soluble vitamins according to its name, dissolves in water upon entering the body, and Fat-soluble Vitamin are soluble in solvents and are absorbed, and dissolved by fat, and stored in fat in the body. Vitamins B and C are water-soluble vitamins, while vitamin A, D, E, and K are fat soluble vitamins. In this post, I will be explaining vitamin B.
Vitamin B, which is composed of B1, B2, B3, B5, B6, B7, B9, and B12. You should know that the missing numbers in the B vitamins were actually present in the past, but were removed because they didn't fall under the criteria of not being synthesized by the body. All B vitamins are water-soluble vitamins. Vitamin B1 is known as Thiamine, vitamin B2 is known as riboflavin, Vitamin B3 is Niacin, vitamin B5 is known as pantothenic acid, Vitamin B6 is known as Pyridoxine, Vitamin B7 is biotin, vitamin B9 is folate, and vitamin B12 is known as Cobalamin.
While each of these vitamins function in metabolism in our body, it is important to know that they do not function singularly, but require an active form to function in the body. Vitamin B1 which is Thiamine function in its active form as thiamine pyrophosphate (TPP). Vitamin B2 (Riboflavin) in its active form are flavin adenine dinucleotide (FAD), and flavin mononucleotide (FMN). Vitamin B3 (Niacin), in its active form come in two forms which are (nicotinamide adenine dinucleotide), and NADP (nicotinamide adenine dinucleotide phosphate). Vitamin B5 (pantothenic acid), in its active form, is known as Coenzyme A (CoA). Vitamin B6 known as Pyridoxine, in its active form, is known as Pyridoxal 5' phosphate (PLP). Vitamin B7 which is known as Biotin functions as Biotin in its active form. Vitamin B9 (folate) in its active form will be levomefolic acid or 5-methyltetrahydrofolate (5-MTHF), and vitamin B12 in its active form are Methylcobalamin and 5-deoxyadenosylcobalamin.
Vitamin B1
Also known as Aneurin. Being is a water-soluble vitamin, it has a short term storage and needs to be replaced regularly. As written before, it is needed to be replaced by dietary sources, such as nuts, peas, brown rice, whole grain, soybeans, pork, chicken, and almost all food have vitamin B1. Vitamin B1 is required for carbohydrate metabolism, converting Pyruvate to Acetyl CoA. Vitamin B1 deficiency could occur due to malnutrition, alcohol, and decrease absorption of B1. The deficiencies are Wernicke-Korsakoff syndrome, and Beriberi
Vitamin B2
Known as Riboflavin and similar to other vitamins, the body doesn't synthensize it, and since it is a water-soluble vitamin, it is not stored for long in the body and so it is needed to be replaced. It is gotten from dietary products such as eggs, milk, and meats. It is required to metabolize glucose, fat, and proteins, and act as an antioxidant, and in its active form flavin mononucleotide, it serves as a co-factor for NADH dehydrogenase, and in its active form flavin adenine dinucleotide is important in glutathione synthetase. Deficiencies of vitamin B2 are associated with Anemia, Tyhroid dysfunction, eye disease, and Migraine.
Vitamin B3
Niacin, also known as nicotinic acid, or nicotinamide, is a water-soluble vitamin just like every other B vitamin. Vitamin B3 metabolizes carbohydrate, fat, and proteins. It is absorbed in the small intestine and goes into the bloodstream. Niacin deficiency can occur as a result of poor dietary intake, decreased synthesis, decreased absorption, and use of medications such as isoniazid, azathioprine and pyrazinamide. Vitamin B3 deficiency is a condition known as Pellagra.
Vitamin B5
Pantothenic acid is a vitamin that can be found almost in every food ranging from fruit, food, vegetable, seed, liver, mushroom, red fish and cereal. Vitamin B5 deficiancy is rare. Vitamin B5 or Coenzyme A (CoA) allows for the metabolism of pyruvate to AcetylCoA, destruction of fat in Fatty Acid to AcetylCoA. AcetylCoA goes into the TCA cycle to produce energy.
Vitamin B6
Vitamin B6 is known as Pyridoxine, and it is a water-soluble vitamin, responsible in the metabolism of nutrients including carbohydrate, and protein. It can be gotten from meat, fish, fruits, nuts, and legumes. Vitamin B6 is important in Hemoglobin Synthesis, Nutrient Metabolism, Neurological Functioning, Immune system function which involves production of interleukin-2. Vitamin B6 deficiency could lead to seizure in children, peripheral neuropathy, depression, seborrheic dermatitis, Glossitis, and Cheilitis.
Vitamin B7
Biotin, also known as vitamin H, is a water-soluble vitamin responsible in Gluconeogenesis, Amino acid Catabolism, Fatty acid synthesis. It can be gotten from food sources such as egg yolk, oat, wheat, rice and spinach. Deficiencies of Biotin causes hair loss, scaly dermatitis, dry skin, conjunctivitis, depression, hypotonia, ataxia, and developmental delays in children.
Vitamin B9
Vitamin B9, also known as Folate is a water-soluble vitamin which is gotten in diets such as meat, nuts, and fortified foods. It is utilized in folate cycle, purine synthesis, amino acid synthesis, nucleoprotein synthesis, and catecholamine synthesis. Deficiency of B9 will include Macrocytic anemia, weakness, fatigue, hair loss, pale skin, and mouth sores.
Vitamin B12
Vitamin B12 which is gotten from dietary products is responsible for the production of red blood cell, and build the health of the central nervous system. Deficiency includes irreversible neurological symptoms such as shuffling gait, proprioception, and other reversible neurological conditions such as depression, insomnia, forgetfulness, and other conditions such as megablastic and macrocytic anemia. Vitamin B12 is stored in the liver and muscles, and can be stored for months.
Vitamin B complex is very important for the metabolism of nutrients. It helps in the formation of red blood cells, production of energy and brain function.
What are vitamins, and how do they work?
National Institutes of Health - Vitamins and Minerals for Older Adults
National Library of Medicine - Biochemistry, Water Soluble Vitamins
National Library of Medicine - Fat-Soluble Vitamins
Www.betterhealth.vic.gov.au - Vitamin B
Biologically active form of vitamin B1 in human peritoneal effluent
Natural-elements - Vitamin B2 active
www.hsis.org - Vitamin B3 (Niacin)
Science Direct - Pantothenic Acid
Harvard.edu - The Nutrition Source (Vitamin B6)
Folate (Folic Acid) – Vitamin B9
Why Is Vitamin B Complex Important, and Where Do I Get It?
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